It doesn’t take much common sense to understand that if you are fit you tend to live a longer life, not only that but you also have a more productive life as you are physically able to embrace more. The best way to improve on your fitness is simply take on or continue with aerobic exercise. What is aerobic exercise? It is any activity that involves moving the larger muscles in a rhythmic and continuous motion.
So how can we manage and sustain our aerobic performance?
· Enjoy your aerobic activity: Sports institution guidelines suggest you should try to administer between 3-5 days of exercise per week, training for at least 30-60 minutes as a benchmark. Make sure you enjoy these exercises as it will ensure you do not get bored so easy and become complaisant when exercising.
· Understand and gauge the intensity of your exercise activity. If you do not understand your heart rate zone you will fatigue early on and find it difficult to prolong your session. One tip, being able to have a conversation without struggling to talk is a way of understanding the level you are exercising at which suits your current state of fitness.
· Stay well hydrated usually with water, this will enhance your level of performance. Energy drinks should only really be taken if you are exercising for periods of high intensity which over run the hour mark.
· Follow the common protocol of warming up before a session which will take you between 5 to 10 minutes and cooling down after a session should take the same time. This will prepare your body for the session and also speed up recovery so you are ready for the next.
Levels of aerobic exercise
You should have no real issue finding an aerobic exercise as there are so many to choose from, the key as mentioned before is to find the one right for you. Some do not require any level of skill but can be measured by a level of intensity. Other exercises which are more vigorous should only really be performed once an average level of fitness has been achieved, you should be able to understand your limits. Skill exercises are normally related to recreational and competitive sports and require a suitable level of fitness to last the duration of the activity.
· Low Intensity Exercises: include walking, leisure cycling, slow-dancing, and water aerobics.
· Moderate Intensity Exercises: include running, rowing, spinning, elliptical, and stair-climbing to mention a few.
· Higher Levels of Skill: include swimming, skating, cross country, step aerobics.
· Recreational and Competitive Sports: include tennis, football, rugby, downhill skiing.
How do we develop our levels of aerobic intensity?
Walking is the starting block for any beginner, creating a program where you can gradually increase the pace as well as distance and duration of the session. Using a stationary upright bike in the gym is easier on the joints and can help condition the body in preparation for the real thing. Follow the same principles of development when walking.
After the beginner stage you would have developed a level of fitness which will allow you to perform aerobic exercise at a moderate intensity. Stationary cycling can be continued at higher levels of intensity and walking can start to make way for running. Other equipment in the gym such as the cross trainer (elliptical) and stair-climber can be used allowing more variety in your workout.
Lastly you will move up to the advanced stage of fitness, assuming you have no health implications such as heart disease and have achieved a level of fitness which supersedes average, you can take on a high intensity program. These require more skill and can be more enjoyable, and also provide additional health benefits. Advanced exercising will enhance balance, bone density, muscular development and sometimes involve exercising with others which allows more social interaction. So we are talking about those recreational and competitive sports as mentioned above.
This post is developed for you to understand where your level of fitness falls. It is then up to you to take the steps to develop your fitness to the next level. If you are at the beginner stage it is all about the gradual development to leading a fitter lifestyle. If you are at the advanced stage, now is time to develop your level of skill to make you more of an efficient individual. Whatever level, this is your chance to understand your body and work towards a fitter, healthier and happier life.
Good luck with your choices towards a better you.
